Spieren

Uitvoering

1. 1Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
2. 2Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. 3Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. 4As you exhale, push the dumbbells up until they touch at the top.
5. 5After a second pause, slowly come down back to the starting position as you inhale.
6. 6Repeat for the recommended amount of repetitions.